USDA reference food · Legumes and Legume Products
Lentils, raw
1 cup of lentils, raw (192 g) has 680 calories, 47g of protein, 2g of fat and 21g of fiber (USDA FoodData Central, SR Legacy, FDC 172420). It is one of 8 USDA descriptions of lentils.
FoodData Central 172420, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 24.6g
- more than 85% of 8,218 USDA reference foods
- Calories per 100 g
- 352
- more than 80% of reference foods
- Fiber per 100 g
- 10.7g
- more than 97% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 172420); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Folate920 µg DFE in 1 cup (192 g), 230% of the Daily Value
- Copper1.4 mg in 1 cup (192 g), 161% of the Daily Value
- Thiamin1.7 mg in 1 cup (192 g), 140% of the Daily Value
- Manganese2.7 mg in 1 cup (192 g), 116% of the Daily Value
- Vitamin B61.0 mg in 1 cup (192 g), 61% of the Daily Value
- Zinc6.3 mg in 1 cup (192 g), 57% of the Daily Value
- Phosphorus540 mg in 1 cup (192 g), 43% of the Daily Value
- Choline185 mg in 1 cup (192 g), 34% of the Daily Value
- Niacin5.0 mg in 1 cup (192 g), 31% of the Daily Value
- Riboflavin0.4 mg in 1 cup (192 g), 31% of the Daily Value
- Magnesium90 mg in 1 cup (192 g), 21% of the Daily Value
Source: USDA FoodData Central (FDC 172420), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 70% carbohydrate, 3% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 352 | 80% |
| Protein | 24.6 g | 85% |
| Total fat | 1.06 g | 28% |
| Carbohydrate | 63.4 g | 88% |
| Fiber | 10.7 g | 97% |
| Total sugars | 2.03 g | 55% |
| Sodium | 6.00 mg | 14% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (101)
The portion is 1 cup (192 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 47.3 g | 24.6 g | 95% |
| Total lipid (fat) | 2.04 g | 1.06 g | 3% |
| Carbohydrate, by difference | 122 g | 63.4 g | 44% |
| Ash | 5.20 g | 2.71 g | |
| Energy | 676 kcal | 352 kcal | |
| Starch | 95.8 g | 49.9 g | |
| Sucrose | 2.82 g | 1.47 g | |
| Glucose | 0 g | 0 g | |
| Fructose | 0.52 g | 0.27 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0.58 g | 0.30 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 15.9 g | 8.26 g | |
| Total Sugars | 3.90 g | 2.03 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 20.5 g | 10.7 g | 73% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.30 g | 0.15 g | 1% |
| Fatty acids, total monounsaturated | 0.37 g | 0.19 g | |
| Fatty acids, total polyunsaturated | 1.01 g | 0.53 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 67.2 mg | 35.0 mg | 5% |
| Iron, Fe | 12.5 mg | 6.51 mg | 69% |
| Magnesium, Mg | 90.2 mg | 47.0 mg | 21% |
| Phosphorus, P | 540 mg | 281 mg | 43% |
| Potassium, K | 1,300 mg | 677 mg | 28% |
| Sodium, Na | 11.5 mg | 6.00 mg | 1% |
| Zinc, Zn | 6.28 mg | 3.27 mg | 57% |
| Copper, Cu | 1.45 mg | 0.75 mg | 161% |
| Manganese, Mn | 2.67 mg | 1.39 mg | 116% |
| Selenium, Se | 0.19 µg | 0.10 µg | 0% |
Vitamins (31)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 3.84 µg | 2.00 µg | 0% |
| Carotene, beta | 44.2 µg | 23.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.94 mg | 0.49 mg | 6% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 8.12 mg | 4.23 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 8.64 mg | 4.50 mg | 10% |
| Thiamin | 1.68 mg | 0.87 mg | 140% |
| Riboflavin | 0.41 mg | 0.21 mg | 31% |
| Niacin | 5.00 mg | 2.60 mg | 31% |
| Pantothenic acid | 4.11 mg | 2.14 mg | |
| Vitamin B-6 | 1.04 mg | 0.54 mg | 61% |
| Folate, total | 920 µg | 479 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 185 mg | 96.4 mg | 34% |
| Vitamin K (phylloquinone) | 9.60 µg | 5.00 µg | 8% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 920 µg | 479 µg | |
| Folate, DFE | 920 µg | 479 µg | 230% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.42 g | 0.22 g | |
| Threonine | 1.69 g | 0.88 g | |
| Isoleucine | 2.04 g | 1.06 g | |
| Leucine | 3.43 g | 1.79 g | |
| Lysine | 3.30 g | 1.72 g | |
| Methionine | 0.40 g | 0.21 g | |
| Cystine | 0.62 g | 0.32 g | |
| Phenylalanine | 2.33 g | 1.22 g | |
| Tyrosine | 1.26 g | 0.66 g | |
| Valine | 2.35 g | 1.22 g | |
| Arginine | 3.65 g | 1.90 g | |
| Histidine | 1.33 g | 0.69 g | |
| Alanine | 1.98 g | 1.03 g | |
| Aspartic acid | 5.23 g | 2.73 g | |
| Glutamic acid | 7.33 g | 3.82 g | |
| Glycine | 1.92 g | 1.00 g | |
| Proline | 1.98 g | 1.03 g | |
| Serine | 2.18 g | 1.14 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0058 g | 0.0030 g | |
| SFA 16:0 | 0.26 g | 0.14 g | |
| SFA 18:0 | 0.029 g | 0.015 g | |
| MUFA 18:1 | 0.35 g | 0.18 g | |
| PUFA 18:2 | 0.79 g | 0.41 g | |
| PUFA 18:3 | 0.22 g | 0.11 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0058 g | 0.0030 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.012 g | 0.0060 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 172420: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat lentils
USDA lists 8 preparations of lentils. The lentils page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in legumes and legume productscalories, protein, fat and carbohydrate side by side
- Foods high in proteinthis food has more protein per 100 g than 85% of reference foods
- Foods high in fibermore fiber per 100 g than 97% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov